260220

Warmup

1. 1 min Jumping Jacks: get your heart rate up.
2. Arm Circles: 10 forward and 10 backward.
3. Leg Swings: 10 per leg, forward and back.
4. Cat-Cow Stretches: 10 reps to warm up the spine.
5. Lunges with Torso Twist: 10 reps per side.
6. 90/90 Hip Stretch: 30 seconds per side.
7. Chest Opener Stretch: 30 seconds.
8. Wrist Warm-ups: 10 circles each direction per wrist.

Strength

Deadlift

• 3 sets of 5 reps at 70-80% of your 1RM.
• Ensure a controlled lift and proper form throughout the sets.

Bench Press

• 4 sets of 5 reps at 75% of your 1RM.
• Focus on maintaining control and stability.

Workout

Perform the following for time:

3 Rounds:

1. 15 Deadlifts (135/95 lbs)
2. 15 Push-ups
3. 15 Box Jumps (24/20 inches)
4. 400m Run

Time Cap: 20 minutes.

Summary

Today's workout focuses on building strength with deadlifts and bench presses. Following this, the metabolic conditioning (metcon) emphasizes speed and power to complement the strength component with a mix of deadlifts, push-ups, box jumps, and running, creating a balanced session.